Am I training & eating right?

jessconr

Hi,

I'm Male, 28yrs, weight 97kg

My daily diet

Morning
Whey protein, Porrige/3egg yolks

Lunch
can of tuna & can of beans

Dinner
whey protein(1/2hour after training on training day) Chicken breast with salad(sweetcorn, cucumber, lettace, red onion)

Workout

Monday
30min CV Average heart rate 148bpm
Abs
bench press 1x10 1x8 1x6
skull crushers 1x10 1x8 1x6
incline press 1x10 1x8 1x6
tricep pushdown 1x10 1x8 1x6
flys 1x10 1x8 1x6
Calf Raises 1x10 1x8 1x6

Wednesday
30min CV Average heart rate 148bpm
Abs
deadlifts 1x10 1x8 1x6
lat pulldowns 1x10 1x8 1x6
seated rows 1x10 1x8 1x6
shrugs 1x10 1x8 1x6
hammer curls 1x10 1x8 1x6
EZ bar curls on preacher bench 1x10 1x8 1x6

Friday
30min CV Average heart rate 148bpm
Abs
Squats 1x10 1x8 1x6
Leg Press 1x10 1x8 1x6
Hamstring curls 1x10 1x8 1x6
shoulder press 1x10 1x8 1x6
Lat raises 1x10 1x8 1x6


Looking to cut down my body fat whilst building muscle. Was 103kg at the End of January. I used to train non stop for 3 1/2 years but gave it up for a year & half. Any tips would be great.

Roper

jessconr wrote: »

Hi,

I'm Male, 28yrs, weight 97kg

My daily diet

Morning
Whey protein, Porrige/3egg yolks

Lunch
can of tuna & can of beans

Dinner
whey protein(1/2hour after training on training day) Chicken breast with salad(sweetcorn, cucumber, lettace, red onion)

Surely you mean 3 egg whites? That's where the protein's at. Nothing to stop you eating whole eggs anyway.

Your diet is pretty poor. I'd lose the can of beans which are grand on occasion but are high in salt. I'd also add an extra meal, more lean meat, much and much more garden veg.

aye

Do your cv after the weights session. it will burn more fat, and you'll be able to lift heavier on the weigths.

you need to eat carbs and protein after training to build up, and to utilise the protein correctly.

Al_Fernz

Your diet is awful and will not help you achieve your goals. The posted diet is too low on protein, fat, carbs, cals, vitimins, minerals etc. etc. You really need to have a look at the Nutrition sticky and re-think your approach to nutrition.

If your diet plan is implemented you will temporarily starve yourself. Yes you will lose weight - but most of this will be muscle - the very thing that you are trying to gain! Add the fact that you will feel like sh1t and won't feel like working out into the mix and you've got yourself a recipe for disaster.

As I said you should have a look at the nutrition sticky, but are a few tips that might help you:

1) Throw in some snacks and eat more regularly. This will help fire up your metabolism while also feeding your body the essential nutriuents it needs to build muscle.

2) Don't be afraid of carbohydrates. There are times, i.e. post-training when it is very important to have carbs. If you don't you will slow recovery and hinder muscle development.

3) Don't neglect healthy fats. Healthy fats = good levels of testosterone = muscle.

As for your training it dosn't look too bad. Personally I would do 5 days a week with weights on 3 days and cardio twice. This would reduce the length of your gym visits and allow you to put all your effort into the training session. Of course this may not be possible for you.

The weights look OK. A classic 3 chest/tris, back/bis, legs/shoulders split should help you achieve your goals if you have your nutrition sorted.

I hope this helps!

jessconr

thanks for the advise guys. maybe my diet is a bit off but i've been eating like this since January & i'm seeing good results so far. i'll have a look at the nutrition sticky & i'll try implement it to my meals

Colm_OReilly

I'd squat more than once a week, and also ditch the leg extensions/presses/curls.

If you're benching and shoulder pressing, the incline press becomes redundant as you've worked the area significantly.

Add in pull ups and dips. Overall it's not necessary, and usually counter productive, to do so many isolation exercises.

You're body will adapt to the CV work very quickly if it's steady state work - which I'll guess it is. Chances are you've already gotten the most you can out of it already.

Mix it up. Do interval sprints, rowing, cross trainers, biking etc - short and intense. If you really want something fun check out CrossFit for some workouts that seem challenging and doable, like 5 rounds of 400m runs and 50 squats as quickly as possible. You can scale this to your current ability levels and see the cardio effect it will have.

jessconr

Thanks for the advise Colm. I've been splitting my CV constantly so that i dont get used to it. I mainly change from cross trainer to bike to rowing machine & I'm always trying to increase the amount of calories i burn from my last session. I'm gonna try keep my heart rate up to 85% which works out at around 163bpm

Just a quick question about my diet. Would it be best to implement a diet that consists of 40% protein, 40% complex + firbre Carbs & 20% good fats for fat loss & muscle growth? Any good websites that i can sorce some recipies for this kind of diet?

t-ha

Yeah the 40:40:20 diet is a good start for most people. The diet you posted is very low in calories and carbohydrates, so you're probably losing a good bit of weight & fat on it which is why the results seem good right now. However, to keep the progress up you need to keep progressing your training and eventually a diet like that is going to hold you back. I'd also spend the time learning how to get protein from your food instead of relying on shakes.

Have a read of the nutrition stickies - there's loads of info there and links to sites where you'll find recipes and info.